Your Body Is Changing — Build the Strongest Version of It
A 12-week private perimenopause strength and longevity lab.
Build muscle, stabilise symptoms, and train with data — without crash diets or burnout.
€1,500 · Async VIP · 12 Weeks
Download Here Your Personalised Starter Plan !
Programme Overview
A precision-built, evidence-informed coaching experience designed specifically for the perimenopausal body. Every element is personalised, async, and grounded in the latest science on muscle, bone, and metabolic health.
Strength
Progressive compound lifting tailored to your recovery and hormonal rhythm.
Nutrition
Protein-forward, calorie-sane fuelling that preserves lean mass and supports energy.
Supplements
Evidence-informed stack with a clear hierarchy — habits first, then strategic additions.
Data
Wearable-driven adjustments using HRV, resting heart rate, and sleep.
Medical
Structured collaboration with your existing clinical care — not a replacement for it.
Why Everything Feels Harder Right Now
You are not imagining it. The symptoms are real, the physiology is well-understood, and the frustration is completely valid.
Weight Gain Around the Abdomen
Shifting oestrogen alters fat storage. Visceral adiposity increases independently of calorie intake — making "eat less, move more" insufficient.
Energy Crashes and Brain Fog
Fluctuating progesterone and oestrogen impair neurotransmitter activity, glucose regulation, and mitochondrial function.
Sleep Disruption
Oestrogen withdrawal disrupts thermoregulation and sleep architecture, amplifying cortisol and worsening muscle breakdown.
Joint Aches and Muscle Loss
Declining oestrogen accelerates sarcopenia and increases joint sensitivity — making recovery slower and injury risk higher.

This is not a willpower problem. The strategy needs upgrading — not the effort level.
The Hormonal Cascade — What Is Actually Shifting
Understanding the underlying physiology transforms perimenopause from something happening to you into something you can actively navigate.
Oestrogen
Fluctuates erratically before declining. Influences muscle synthesis, bone density, cardiovascular health, glucose metabolism, mood, and sleep. Its variability makes this phase particularly turbulent.
Progesterone
Declines earlier and more steadily. Lower levels contribute to anxiety, sleep disruption, and heightened stress reactivity — directly impairing training recovery.
Insulin Sensitivity
Declines with falling oestrogen. Carbohydrate handling becomes less efficient, energy less stable, and fat storage — particularly visceral — more likely.
Why Muscle Is Your Most Important Health Asset Now
In perimenopause and beyond, skeletal muscle is a metabolic organ, a structural protector, and a long-term investment in your independence, cognition, and quality of life.
Metabolic Engine
More muscle means a higher basal metabolic rate, improved glucose handling, and more stable energy — directly counteracting perimenopausal metabolic shifts.
Structural Protection
Strength training stimulates bone mineral density, reduces fall risk, supports joint integrity, and protects against age-related injury.
Cognitive and Longevity Insurance
Muscle mass is independently associated with preserved brain function, reduced dementia risk, and greater functional independence into your 60s, 70s, and beyond.
Who This VIP Lab Is For
This programme is designed for a specific woman at a specific moment in her life. If this resonates, you are in the right place.
You Are in Perimenopause
Typically women in their late 30s to early 50s noticing their body behaving differently. No formal diagnosis required.
What Used to Work No Longer Does
Your old routine feels less effective. Recovery takes longer. Sleep is less restorative. These are signals your approach needs updating.
You Want Evidence-Informed Guidance
You are done with generic advice and programmes designed for 25-year-olds. You want coaching grounded in physiology and personalised to your data.
You Can Commit to Strength Training
Ready to prioritise 2–3 sessions per week. Gym or home-based options are both accommodated.
What This Programme Helps You Achieve
Specific, measurable outcomes grounded in the physiology of perimenopause and the evidence base for resistance training, nutrition, and recovery.
Build and Preserve Muscle
Limit sarcopenia, improve body composition, and support a higher resting metabolic rate.
Stabilise Energy, Mood, and Sleep
Smarter training loads and protein-forward nutrition reduce cortisol spikes and improve sleep quality.
Protect Bones, Joints, and Heart
Progressive loading stimulates bone density. Cardiovascular conditioning supports long-term metabolic health.
Navigate Supplements and Medical Conversations
Feel confident evaluating supplements and speaking with your clinician — with a one-page summary prepared at programme end.
How the 12 Weeks Work
Three progressive phases, each building on the last — with formal async integration checkpoints at Weeks 2, 6, and 10 to ensure the plan adapts to how your body is actually responding.
1
Phase 1 — Weeks 1–4
Foundation, assessment, 2×/week strength training.
2
Phase 2 — Weeks 5–8
Build and adapt, 3×/week training, power introduction.
3
Phase 3 — Weeks 9–12
Consolidate, progressive overload, structured deload.
Async support runs throughout all three phases. Written or video feedback delivered within two business days of each checkpoint.
Modules 1–2 · Weeks 1–4
Baseline, Strength Foundation, and Technique
Module 1 — Baseline
Full intake assessment, strength benchmarks, HRV and sleep tracking, and your personalised Perimenopause Strength Map. Optional lab markers to discuss with your clinician: Vitamin D, thyroid panel, fasting glucose, ferritin, lipid panel, FSH, and oestradiol.
Module 2 — Core Lifts
Compound movements: squats, deadlifts, rows, presses, and lunges. Heavy strength work (3–6 reps) and moderate hypertrophy work (8–12 reps). Autoregulation via the 2–5% load rule, HRV-based adjustment, RPE anchoring, and fortnightly form video feedback.
Modules 3–4 · Weeks 5–8
Power, Balance, and Muscle-Centric Nutrition
Low-Impact Power Training
1–2×/week using medicine ball work, kettlebell swings, and jump-free plyometrics — training fast-twitch fibres for agility and fall prevention.
Balance and Coordination
Single-leg exercises and proprioceptive drills woven into each session — one of the most evidence-supported fall-prevention interventions available.
Muscle-Centric Nutrition
Protein target of 1.2–1.6g/kg bodyweight. 20–40g per meal across 3–4 servings. Maximum 200–300 kcal deficit to protect lean mass.

A daily 10-minute mobility protocol targets hips, thoracic spine, and ankles — the three areas most associated with posture decline in perimenopausal women.
Module 5 · Weeks 9–10
Supplement Strategy and Smart Wearables
Habits first, foundational supplements second, strategic additions third. Nothing is prescribed — everything is educated and personalised.
Creatine Monohydrate
3–5g daily. The most research-supported supplement for muscle, strength, cognitive function, and mood in perimenopausal women.
Omega-3 Fatty Acids
2–3g EPA+DHA daily. Supports cardiovascular health, brain function, inflammation modulation, and muscle recovery.
Collagen + Vitamin C
Emerging evidence supports connective tissue benefits — particularly relevant given increased joint sensitivity in perimenopause.
Wearable Data
HRV trends, resting heart rate, readiness score, and sleep metrics guide real-time training decisions. Manual alternatives provided if no wearable is available.
Module 6 · Weeks 11–12
Consolidation, Deload, and Long-Term Blueprint
The final module is not just the end of 12 weeks — it is the beginning of the next phase of your health.
01
Strength Retesting
Core lifts retested against baseline. A realistic 10–15% strength improvement is expected for most participants.
02
Structured Deload
40–50% volume reduction with maintained movement quality — often producing the clearest strength expression in retesting.
03
Biometric Comparison
Sleep quality, energy, mood, HRV, and resting heart rate compared against Week 1 data.
04
Long-Term Blueprint
A comprehensive written document covering 6–12 month training rhythm, nutrition strategy, supplement decision tree, and a clinician-ready medical one-pager.
Async VIP Support — What Makes This Premium
This is a collaborative, expert-supported experience built around your data, your goals, and your life — not a course you navigate alone.
Private Async Channel
Access via Voxer, WhatsApp, or a dedicated portal. Questions receive a response within two business days.
Monthly Loom and Voice Audits
In-depth async review of training logs, tracker data, and symptom patterns — delivered as a personalised video or voice message.
Form Video Reviews
Submit 2–4 training videos per fortnight for precise technique feedback and specific coaching cues.
Bespoke Programme Build
Training plan, protein targets, nutrition framework, supplement roadmap, and long-term blueprint — all built specifically for you.
Frequently Asked Questions
Do I need a diagnosis before starting?
No. Perimenopause is a phase, not a formal diagnosis. You do not need bloodwork to begin.
What if I am brand new to strength training?
This programme is well-suited to beginners. Early modules prioritise technique, and form video feedback supports women learning compound lifts for the first time.
How much time per week does this require?
Approximately 3–4 hours of structured training, plus 10 minutes of daily mobility work and 20–30 minutes of async engagement.
What if I am using GLP-1 medications or HRT?
Both are fully compatible. GLP-1 users will find protein targets and lean mass preservation especially critical. HRT users will find supplement and recovery guidance calibrated accordingly.

This programme is educational coaching grounded in evidence. It is not a substitute for medical advice, diagnosis, or treatment. Share your programme summary with your GP or specialist before making significant changes.
Perimenopause Is Not a Decline — It Is a Pivot Point !
The habits, strength, and metabolic health you build in this decade have a disproportionate impact on your quality of life in your 50s, 60s, 70s, and beyond.
This is the most important prevention window of your life — and it is wide open.
12 Weeks
Bespoke, data-driven coaching built around your body and your life.
€1,500
Equivalent conventional coaching costs €3,600–€6,000. A payment plan is available.
Limited Spaces
The personalised async model requires genuine capacity to deliver at the standard this experience demands.